MadsBuuge Posted July 30, 2013 Author Report Share Posted July 30, 2013 Onsdag d. 240713Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Torsdag d. 250513Valut CrossFit HollywoodBB GymnasticsMuscle Clean1 x 4 @ 135 lbs = 61 kg1 x 3 @ 145 lbs = 65 kgPower Clean1 x 4 @ 185 lbs = 85 kg1 x 3 @ 205 lbs = 93 kgSquat Clean1 x 3 @ 225 lbs = 102 kg1 x 2 @ 255 lbs = 116 kgConditioningWOD10 - 8 - 6 - 4 - 2 reps of 2 Lunges + 1 Thrusters @ 135 lbs = 61 kgEvery at do10 Toes to Bar10 Handstand Push-UpsTime. 20.13Vi fandt dette crossfit center på nettet og da vi boede i hollywood var det jo oplagt lige at tage forbi på et tidligt morgenhold inden vi skulle videre til Santa Monica beach.Jeg døde fuldstændig på WOD'en. Tror ikke jeg havde fået nok væske i et par dage. Måden man skulle gennemføre den på var 2 lunges + 1 thrusters x 10 - 8 - 6 - 4 - 2. Hver gang man havde taget feks. de 10 første lunges + thrusters skulle man lave 10 toes to bar og 10 handstand push-ups. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Fredag d. 260713Rest DayGames er fedt! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Lørdag d. 270713Reebok CrossFit GamesConditioningWOD3 Rounds of Time.8 Alternating Split Snatch @ 135 lbs = 61 kg7 Muscle-Ups400 m RunStrength/Conditioning2 x 100 yard = 91,4 m Flip the Pig Sjovt at prøve The Pig. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Søndag d. 280713Reebok CrossFit GamesConditioningWOD - Event 81000 m C2 Row5 Rounds25 Pull-Ups7 Shoulder to Overhead @ 135 lbs = 61 kgTime. 13.18Så fik vi også lige gårdsdagens workout med. Jeg vidste at jeg ville smadre mine hænder på den, så da jeg begyndte at kunne mærke at de var ved at gå op, kørte jeg single i fingrespidserne når jeg lavede pull-ups. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Mandag d. 290713Rest DaySidste dag i Californien. Jeg bliver nød til at komme tilbage næste år! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Tirsdag d. 300913Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted July 31, 2013 Author Report Share Posted July 31, 2013 Onsdag d. 310713StrengthWarm Up High Bar Back Squat1 x 10 @ 60 kg1 x 5 @ 100 kg1 x 5 @ 110 kg5 x 5 High Bar Back Squat @ 120 kgConditioningWOD5 Rounds1000 m C2 Row20 Burpees20 GHD Sit-UpsTime. 32.59Jeg havde bare brug for at svede ud efter 3 uger med fastfood og knap så meget træning. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 3, 2013 Author Report Share Posted August 3, 2013 (edited) Torsdag d. 010813BB Gymnastics3 RM Hang Power Snatch (top of knee) - Used Straps@ 40 - 50 - 60 - 65 - 70 - 75 - 80 - 85 kg3 RM Hang Power Clean@ 60 - 70 - 80 - 85 - 90 - 95 - 100 kgMax Complex Of: 1 Push Press + 1 Puss Jerk + 1 Split Jerk@ 40 - 50 - 60 - 70 - 80 - 85 - 90 - 95 - 100 kg5 Super Set5 x 3 Clean Pull from blocks (bottom knee) - Rest 60 sec.@ 110 - 110 - 110 - 110 - 110 kg5 x 3 Heaving Snatch Balance - Rest 60 sec.@ 75 - 80 - 80 - 80 - 85 kgConditioningWOD3 rounds for time.9 Deficit Handstand Push-Ups50 Kettlebell Swings9 Bar Muscle-UpsTime. 19.42Jeg burde øve lidt teknik i Bar Muscle-Ups så de ikke er så besværlige. Edited August 3, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 3, 2013 Author Report Share Posted August 3, 2013 Fredag d. 020813Active Rest Day35 km Kano RowLamt at logge 35 km kano ro. Lasse B vil give mig ret. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 3, 2013 Author Report Share Posted August 3, 2013 Lørdag d. 030813Rest DaySkulle køre outlaw i dag, men det ro pis tog livet af min ryg! Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 4, 2013 Author Report Share Posted August 4, 2013 Søndag d. 040813BB GymnasticsSnatch from Block @ Bottom of knee: 10 minutes to work up to a heavy triple, then repeat for three sets - Rest as needed.@ 40 - 50 - 60 - 70 - 75 - 80 - 3 x 80 kgClean & Jerk from Block @ Bottom of knee: 10 minutes to work up to a heavy double, then repeat for three sets - Rest as needed.@ 60 - 70 - 80 - 90 - 95 - 3 x 100 kgStrengthHigh Bar Back Squat1 x 10 @ 60 % = 96 kg1 x 10 @ 65 % = 104 kg1 x 8 @ 70 % = 112 kg1 x 8 @ 75 % = 120 kg4 Super SetFront Squat - Rest 60 sec.1 x 5 @ 60 % = 81 kg1 x 5 @ 65 % = 88 kg2 x 5 @ 70 % = 95 kg4 x 9 Close Grip Bench Press @ 80 kg - Rest 60 sec.3 Super Set3 x Max Effort Strict Weighted Pull-Ups @ 20 kg Kettlebell. Rest 60 sec.Reps. 9 - 7 - 63 x 8 Strict GH Raise - Rest 60 sec.Det var en tung omgang. Lækkert for benene i morgen tænker jeg. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 5, 2013 Author Report Share Posted August 5, 2013 Mandag d. 050813Warm UpFoam RollingDynamic Stretch400 m Run10 GHD Sit-Ups10 Back Extensions10 Strict Pull-UpsStrength 13 x 4 High Bar Back Squat @ 70 - 88 %1 x 4 @ 112 kg1 x 4 @ 125 kg1 x 4 @ 135 kgBB Gymnastics6 x 1+2 Hi-Hang Snatch + Hang Snatch@ 60 - 65 - 65 - 70 - 75 - 80 kg9 x 1+1+1+1 Clean Pulls + Squat Clean + Front Squat + Split Jerk@ 80 - 85 - 85 - 90 - 90 - 90 - 90 - 90 - 95 kgStrength 2Deadlift Warm Up3 x 5 @ 80 - 100 - 140 kg3 x 3 Deadlift Clean Grip @ 70 - 88 %1 x 3 @ 160 kg1 x 3 @ 170 kg1 x 3 @ 180 kgBenchPress Warm Up1 x 10 @ 60 kg1 x 8 @ 80 kg5 x 5 BenchPress Clean Grip 73 - 83 %1 x 5 @ 94 kg1 x 5 @ 100 kg1 x 5 @ 105 kgConditioning3000 m C2 RowTime. 11.16Så fik jeg startet op på et VL program. Bliver spændende at se hvor meget udvikling jeg får ud af det de næste 12 uger. Min plan er at køre programmet mandag, tirsdag, onsdag, fredag, så vil jeg træne crossfit lørdag, og rest days torsdag og søndag. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 6, 2013 Author Report Share Posted August 6, 2013 (edited) Tirsdag d. 060813Warm UpFoam RollDynamic Stretching3 Rounds1 min. C2 Row1 min. BurpeesBB Gymnastics5 x 1+2 Snatch + Deep Hang Snatch @ 70 - 80 %@ 70 - 70 - 75 - 75 - 75 kg3 x 3 Snatch Pulls @ 90 - 110 %@ 100 - 105 - 110 kg4 x 4 Push Press Split Jerk Stand @ 70 - 80 %@ 60 - 65 - 65 - 65 kgStrength8 x 2 BenchPress @ 70 % = 95 kg3 x 10 Strict Ring Dips @ BWConditioning500 m Freestyle Swimming Edited August 6, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 7, 2013 Author Report Share Posted August 7, 2013 (edited) Onsdag d. 070813Warm UpFoam RollingDynamic Stretching2 Rounds480 m Run2 Legless Rope Climb10 GHD Sit-UpsStrength 12 x 4 Front Squat Warm Up@ 60 - 80 kg3 x 4 Front Squat from Blocks (70-88%)@ 95 - 105 - 110 kgBB Gymnastics6 x 1+1+1 Hi-Hang Snatch + Hang Snatch + Snatch (70-80%)@ 70 - 70 - 70 - 75 - 75 - 80 kg9 x 1+1+1+1 Clean Pulls + Squat Clean + Front Squat + Split Jerk (70-80%)@ 80 - 85 - 85 - 85 - 90 - 90 - 95 - 95 - 100 kgStrength 23 x 5 Military Press Warm Up@ 40 - 45 - 50 kg4 x 5 Military Press (70-80%)@ 55 - 55 - 55 - 55 kgConditioning / Skills (Beach Challenge)10 min. Sand Run1 x 15 Fat Bar Clean & Jerk @ 55 kg4 RoundsSand Hill Sprint10 Kettlebell Overhead Squat @ 24 kg40 m Fat Bar Overhead Lunges @ 55 kgLidt træning på blokhus strand for at teste nogle af bevægelserne af som kommer til Beach Challenge på lørdag. Edited August 7, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 9, 2013 Author Report Share Posted August 9, 2013 (edited) Torsdag d. 080913Warm UpFoam RollDymanic Stretching500 m C2 Row10 GHD Sit-Ups10 Back Extensions500 m C2 RowBB Gymnastics5 x 1+2 Snatch + Deep Hang Snatch (70-80%)@ 70 - 70 - 75 - 75 - 75 kg5 x 3+2 Push Press + Split Jerk (65-75%)@ 70 - 75 - 75 - 79 - 79 kg3 x 3 Clean Pulls (90-100%)@ 120 - 130 - 130 kgStrength3 x 10 Deadlift@ 100 - 120 - 120 kgSkills5 x 3 Bar Muscle-Ups6 x 5+5 Kettlebell Overhead Squat Left/Right @ 24 kg3 x 10 Fat Bar Clean & Jerk @ 50 kgConditioning550 m Crawl SwimmingSidste træning inden CFAA's Beach Challenge i løkken hvor min Lillebror og Jeg skal stille op sammen. Lækkert med lidt aftenssvømning efterfuldt af lidt relax i form af sauna gus. Edited August 9, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 13, 2013 Author Report Share Posted August 13, 2013 Fredag d. 090813Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 13, 2013 Author Report Share Posted August 13, 2013 (edited) Lørdag d. 100813CrossFit Aalborg Team Beach Challenge 2013 - Morten Buuge & Mads BuugeEvent #01100 m Sprint in Open Water1200 m Beach Run100 m Open Water Swimming1200 m Beach RunTime.Event #0230 m Buddy Carry100 Kettlebell Swings @ 24 kg30 m Buddy Carry100 Alternating Lunges30 m Buddy Carry100 Shoulder to Overhead @ 24 kg30 m Buddy Carry100 Down UpsTime.Event #03Amrap 2 x 3 min.Thrusters @ 20 kg plads30 sec. restAmrap 2 x 3 min.Kettlebell Snatch @ 24 kgReps.Event #04Buy in:100 m Open Water Swim4 Rounds. 2 Rounds Each.5 Barbell Complex (1 Deadlift + 1 Squat Clean + 1 Press + 1 Back Squat + 1 Press from Neck)10 Hand Release Push-Ups15 Air SquatBuy Out:100 m Open Water SwimmingTime.Event #05WOD #01- ''Nancy'' Morten Buuge4 Rounds200 m Klit Run15 One Arm Kettlebell Overhead Squat @ 24 kgTime.WOD #02 - ''Fat Bar Grace'' Mads Buuge30 x Clean & Jerk @ 50 kg Fat BarTime. WOD #03- 1 Round each person10 One Legged Squat20 Kettlebell Deadlift @ 24 kg- 2 Rounds40 Wall Ball Throw20 Russian Twist- Then50 m Fat Bar Overhead Walking Lunges @ 50 kgTime. Edited August 17, 2013 by MadsBuuge Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 13, 2013 Author Report Share Posted August 13, 2013 Søndag d. 110813Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 13, 2013 Author Report Share Posted August 13, 2013 Mandag d. 120813Warm UpFoam RollingDynamic StretchingStrengthHigh Bar Back Squat Warm Up1 x 10 @ 60 kg1 x 8 @ 80 kg1 x 6 @ 100 kg4 x 3 High Bar Back Squat (70-88%)@ 114 - 120 - 124 - 130 kgBB GymnasticsSnatch Warm Up@ 40 - 50 - 60 - 65 kg7 x 1+2 Hi-Hang Snatch + Hang Snatch (70-80%)@ 70 - 70 - 70 - 75 - 75 kgClean Warm Up@ 60 - 70 - 80 kg10 x 1+1+1+1 Clean Pulls + Squat Clean + Front Squat + Split Jerk (70-80%)@ 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 kgStrength 2Deadlift Warm Up@ 60 - 100 - 130 kg3 x 3 Deadlift Clean Grip@ 160 kgBench Press Warm Up1 x 10 @ 60 kg1 x 8 @ 80 kg5 x 5 BenchPress@ 100 kgJeg var virkelig øm i skulderne så jeg måtte køre med lave procenter. Træningen var udmærket, god fart i stangen. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 13, 2013 Author Report Share Posted August 13, 2013 Tirsdag d. 130813Warm UpFoam RollingDymanic Stretching2 Rounds500 m C2 Row10 GHD Sit-Ups10 Back Extensions5 Strict Pull-UpsBB Gymnastics5 x 1+2 Snatch + Deep Hang Snatch (70-80%)@ 70 - 70 - 75 - 75 - 75 kg5 x 4 Push Press Split Stand@ 60 - 65 - 70 - 75 - 75 kg3 x 3 Snatch Pulls@ 90 - 100 - 110 kgStrengthBenchPress Warm Up1 x 10 @ 60 kg1 x 6 @ 80 kg9 x 2 BenchPress (70%)@ 95 kg4 x 10 Strict Ring Dips@ BWJeg var lidt træt i kroppen i dag. Tror den er blevet lidt sur over at den ikke har fået ordentligt rest efter beach challenge. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 15, 2013 Author Report Share Posted August 15, 2013 Onsdag d. 140813Foam RollingDynamic StretchingConditioningWOD ''Naughty Nancy'' - 4 Rounds600 m Run25 Overhead Squat @ 60 kgTime. 25.02Min lillebror ringede og sagde at han ville køre Naughty Nancy hvorfor jeg sagde ja, fatter jeg ikke. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 15, 2013 Author Report Share Posted August 15, 2013 Torsdag d. 150813Rest Day Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 17, 2013 Author Report Share Posted August 17, 2013 Fredag d. 160813Warm UpFoam RollingDynamic Stretching500 m C2 Row10 GHD Sit-Ups10 Back Extensions5 Strict Pull-UpsStrength 15 x 4 Front Squat from Blocks (70-80%)@ 90 - 95 - 100 - 105 - 110 kgBB Gymnastics7 x 1+1+1 Hi-Hang Snatch + Hang Snatch + Deep Hang Snatch (70-80%)@ 70 - 70 - 70 - 75 - 75 - 80 - 80 kg10 x 1+1+1+1 Clean Pulls + Squat Clean + Front Squat + Split Jerk (70-80%)@ 90 - 90 - 90 - 95 - 95 - 95 - 95 - 100 - 100 - 105 kgStrength 24 x 5 Military Press (70-80%)@ 55 - 55 - 55 - 59 - 59 kgFredag eftermiddags træning er nu altid skønt. Sidste gang i mit VL program med clean complex. Quote Link to comment Share on other sites More sharing options...
MadsBuuge Posted August 18, 2013 Author Report Share Posted August 18, 2013 Lørdag d. 170813Warm UpFoam RollingDynamic StretchingBB Gymnastics4 x 1+1 Power Snatch + Snatch @ 40-50-60-70-80 kg10 x 1 Snatch @ 85 kg4 x 1+1 Power Clean & Jerk + Squat Clean & Jerk @ 60-70-80-9010 x 1 Clean & Jerk @ 100 kgJeg var i SPH Gym for at blive rettet lidt ind af Jeppe Nørgaard. Jeg ville ikke løfte højere end 85 % da det var teknik træning der var i fokus. Jeg skal arbejde med mit andet hiv og stå lidt længere fremme over baren i min start position. Quote Link to comment Share on other sites More sharing options...
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